Ƙungiyar Ƙungiya ta Ƙungiya guda ɗaya: Abin da Yake Yi, Yadda Za a Yi Shi, da Kuma Waɗanda Ya Dace a Yi wa

Ƙungiyar kafa ɗaya tana ɗaya daga cikin 'yan motsa jiki da ke gwada ƙarfin, daidaituwa da motsi na idon a lokaci guda. Wannan shi ya sa mutane da yawa ba za su iya yin hakan ba ko da yake suna yin tsalle-tsalle na kilo 100 ko fiye. Ba wata dabara ba ce ta biki, magani ne mai amfani da kuma ingantaccen kayan aiki idan ba ku da kayan aiki.

Abin da yake yi a zahiri

Darajar ba ta cikin yadda yake da wuya ba. Yana fallasawa da kuma gyara abubuwan da kwari mai kafa biyu ke ɓoyewa.

• Rashin daidaituwa na hagu-dama. A lokacin da kake zaune a ƙasa, kafa mai ƙarfi tana iya ɗaukar nauyin da ya fi na dā kashi 15 cikin ɗari kuma ba za ka taɓa jin shi ba. A kafa ɗaya, an ga rata nan da nan.
• Ƙarfafawar ƙuƙwalwar ƙuƙwalwa. Gluteus medius yana kiyaye matakin ƙashin ƙugu. Sa'ad da ya daina, sai gwiwar ta koma ciki.
• Motsi na ƙafar ƙafa. Ba tare da daidaitaccen baya ba babu zurfin, cikakke.
• Ƙananan kaya na kashin baya. Babu sandar a baya, wanda ya sa ya zama zaɓi mai amfani idan nauyi squats irritate your ƙananan baya.
• Ƙarƙashin wasanni. Gudun, kwallon kafa, kwando da yin yawo duk suna faruwa ne da kafa ɗaya, ba biyu ba.

Gwaje-gwaje biyu kafin ka fara

1. Gwajin ganuwar kafa. Sanya babban yatsanka 10 cm daga bango kuma ka yi ƙoƙarin taɓa bango tare da gwiwarka ba tare da ɗaga diddige ba. Idan ba ta kai ba, ka fara motsa kafafunka na mako 4 zuwa 6, minti 2 a kowane gefe, kwana 5 a mako.
2. Gwajin saukar da benci. Yi amfani da benci mai tsayi 45 zuwa 50 cm, ka saukar da kanka a kafa ɗaya na tsawon dakika 3, maimaitawa 5 a kafa. Idan ka faɗi baya ko kuma ka faɗi a kan benci, wannan ne ainihin wurin da za ka fara.

Ƙaddamarwa na matakai biyar

Kada ku tsallake matakan. Ka matsa sama idan ka buga maki biyu a jere.

1. Zauna a kan benci na 50 cm tare da taƙaitaccen taɓawa, saiti 3 na maimaitawa 8 a kowace kafa.
2. Bench a 40 cm, sa'an nan kuma 30 cm, saiti uku na maimaitawa 8.
3. Ƙungiyoyi masu mahimmanci kawai: da kuma Sauka a kan 4 seconds zuwa akwatin 30 cm, tashi da kafafu biyu, 3 sets na 5 reps.
4. Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ: da kuma Ka riƙe 4 zuwa 8 kg a gaban kirjinka. Yana motsa cibiyarka ta gaba kuma yana sa daidaitawa ya fi sauƙi. Sa'o'i uku na maimaitawa biyar.
5. Cikakken kwance ba tare da taimako ba, 3 zuwa 4 sets na 3 zuwa 5 reps.

Lokaci mai kyau daga sifili zuwa matakin biyar shine mako 8 zuwa 16 horo sau 2 zuwa 3 a mako.

Mataki-mataki na fasaha

1. Tsaya a kafa ɗaya, miƙa ɗayan gaba, gwiwa kusan madaidaiciya, ƙafa 10 zuwa 20 cm daga ƙasa.
2. Ka miƙa hannuwanka biyu gaba don ka yi amfani da su wajen daidaitawa.
3. Ka riƙe nauyinka a kan tsakiyar kafa da diddige. Ƙafarsa tana ƙasa a duk lokacin.
4. Ƙananan karkashin iko ga Sa'o'i uku, gashin gwiwar a kan na biyu da na uku.
5. Ka dakata na rabin dakika a kasa ba tare da shakatawa ba, sa'an nan ka tashi sama da dakika 1 zuwa 2.
6. Ka numfashi kafin ka sauka, ka numfashi bayan ka gama da wuya a kan hanyar sama.

Jikinka zai jingina gaba kuma hakan yana da kyau. Karkatawa daga digiri 30 zuwa 45 wani ɓangare ne na motsi, ba laifi ba, muddin baya ya kasance a kwance.

Yaya yawa kuma sau nawa

• Za'a yi zaman biyu zuwa uku a mako, saiti uku zuwa hudu na maimaitawa 5 zuwa 8 a kafa.
• Ka huta na dakika 90 zuwa 120 tsakanin saiti. Wannan shi ne wani haɗin kai da kuma gajiya ya rushe shi.
• Ka bar 2 zuwa 3 maimaitawa a cikin ajiya. Koyarwa zuwa ga rashin nasara a nan kawai yana rage fasaha.
• Koyaushe fara da Ƙarƙashin ƙafa kuma ka ba wanda ya fi karfi adadin maimaitawa, ba fiye da haka ba.
• Yadda ake ci gaba: ƙara 1 maimaitawa a mako har sai ka kai 8, sa'an nan kuma ƙara 2 zuwa 4 kg na counterweight da kuma sauke baya zuwa 5.

Kuskuren da aka saba yi

• Ƙafarsa ta tashi kuma dukan motsi ya koma gaban kafa.
• Ƙafafun yana rushewa a cikin digiri 20 na ƙarshe na saukowa.
• Faduwa a kasa maimakon saukarwa, wanda ke bugun jijiyar da ke ƙarƙashin gwiwa.
• Ƙashin ƙugu yana juyawa, ɗaya daga cikin ƙugu yana juyawa baya, kuma kaya yana motsawa cikin ƙananan baya.
• Ana horar da su ne kawai zuwa zurfin da ya dace har tsawon watanni ba tare da ƙara yawan ba.

Wanda ya cancanci hakan

Zai dace idan kana gudu, ko kuma kana yin wani wasa da ke sa ka canja hanya, ko kana yin tafiya mai nisa, ko kuma kana yin motsa jiki a gida ba tare da yin amfani da kaya masu nauyi ba, ko kuma idan ka samu rauni a gefe ɗaya kuma kana bukatar ka daidaita kafafunka.

Ba shi da kyau ka matsa wa kanka idan makasudinka shi ne ka yi tsalle-tsalle da yawa, tun da yake tsalle-tsalle na Bulgarian da ke da nauyin kilo 20 zuwa 40 ya fi kyau. Hakazalika, idan kana da nauyi sosai, idan ka ji ciwo a gwiwarka ko kuma idan ka kasa motsa ƙafafunka. A waɗannan lokuta, rarrabuwa da Bulgarian rarrabuwa suna ba ku kusan kashi 80 cikin ɗari na fa'idar ba tare da buƙatar zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zur

Lokacin da za ka je wurin likita

Kada ka yi wa kanka bincike, kuma kada ka yi amfani da waɗannan abubuwan:

• Ciwon gwiwa sama da 4 akan sikelin maki 10, ko duk wani ciwo da ya wuce makonni 2.
• Rashin rauni a cikin sa'o'i 24 bayan wani zaman.
• Wani ji cewa gwiwa yana ba da hanya ko kulle, tare da dannawa mai zafi.
• Ciwo da dare ko kuma lokacin hutawa.
• A baya an yi masa tiyata ta ligament ko meniscus. Ka tambayi likitan da ya kula da jinyarka kafin ka fara.

Gajerun bayanai

• Kashe kafa ɗaya yana nuna rashin daidaituwa a kafafu, yana gina kafafu masu daidaitawa, kuma yana bukatar motsi mai kyau na idon kafa.
• Yi aiki da matakai biyar: 50 cm benci, 30 cm benci, eccentrics, 4 zuwa 8 kg counterweight, sa'an nan da cikakken motsi.
• Sashin shine zaman 2 zuwa 3 a mako, saiti 3 zuwa 4 na maimaita 5 zuwa 8, hutawa na dakika 90 zuwa 120.
• Koyaushe fara da rauni kafa kuma daidaita, ba wuce, cewa rep count a kan karfi gefen.
• Ciwo sama da 4 cikin 10, kumburi, ko gwiwa da ke ba da hanya yana nufin tsayawa kuma duba shi, ba wani saiti ba.